There’s a misconception that yoga does not help you lose weight. Yes, the primary benefits of yoga are stability, flexibility and better breathing, but since it spans such a wide range of poses in yoga for fat loss. For this you need to focus on poses that tone and strengthen specific body parts, which will help you lose fat.
Certain yoga postures directly target belly fat and help build core strength too. Yoga for fat loss is not a paradox, and breathing exercises like kapalbhati, combined with practising certain postures regularly help trim the waistline. Here are few asanas and their modern variations that target your fat stores in the belly region, which is one of the most stubborn fats in your body.
We took an in-depth look at this pose for the International Day of Yoga, and it’s a great way to burn calories. Get down on all fours, and place your forearms on the ground, shoulder-distance apart. Now tuck your toes and lift your hips. Start lowering your chin toward your thumbs while inhaling. Use your exhale and lift back to a dolphin pose, raising your hips back toward the ceiling. Do 20 reps if you have experience with yoga asanas, or start with 10, if a beginner.
The boat pose of navakasana is a great way to strengthen your lower-back, glutes and makes you burn a lot of fat. Think of it as a crunch in yoga style. Lie on your back, with your feet together and arms by your side. Inhaling, lift your hands up above your head. Now exhale, and lift your legs and upper body off the floor, all the while keeping your arms parallel to the floor. Don’t let your legs sag or bend. In the final position, your body should be balancing on your butt, and your abdominal muscles should be well-contracted to support this pose. Hold the pose for 15-20 seconds and repeat 3-5 times in the beginning.
This one needs you to rest your body weight on the balls of your feet or the forefoot. Keep your arms by your sides and bring your knees and feet together, like in a chair pose. While keeping your lower body aligned, rise up on the balls of your feet and squat down. Bring your butt to hover just above your heels, and rest it gently on the backside of your foot. Now move your hands from the side to the chest area, and take 5 deep breaths. This builds great stability and makes you stronger at the core.
Lie down on your back with your feet together and arms beside your thighs. Inhale deeply, and as you exhale, lift both legs to a 90 degree angle, perpendicular to the floor or at a 90-degree angle to your pelvis and the floor. Hold for 15-20 seconds and repeat 5-7 times for a super strong core, and to burn ample calories in the belly region. You could add variations by raising your leg for 60, 45 and 30 degrees can be practiced in a similar manner, which not only makes you more flexible, but keeps your core in check.
The plank pose
Start by sitting on your heels, with your knees bent, like in a deep squat, and bend forward slowly. Place your palms on the mat and stretch your legs, while keeping your body weight on your toes. Keep palms at shoulder width distance, and your entire arm should be perpendicular to the floor. Hold for 15-20 seconds, and repeat 5-7 times.